| Spiergroep ⇅ | Oefening ⇅ | Tijd ⇅ | Reps ⇅ | Acties |
|---|---|---|---|---|
| Benen | Back squat | ✏️ 🗑️ | ||
| Benen | Calf raises | ✏️ 🗑️ | ||
| Benen | Deadlift | ✏️ 🗑️ | ||
| Benen | Lunges | ✏️ 🗑️ | ||
| Biceps | Bar curl | ✏️ 🗑️ | ||
| Biceps | Concentration curl | ✏️ 🗑️ | ||
| Biceps | Hammer curl | ✏️ 🗑️ | ||
| Borst | Bench press | ✏️ 🗑️ | ||
| Borst | Cable cross-over | ✏️ 🗑️ | ||
| Borst | Dumbell fly | ✏️ 🗑️ | ||
| Borst | Incline dumbell press | ✏️ 🗑️ | ||
| Core | Ab roller | ✓ | ✏️ 🗑️ | |
| Core | Back raise | ✓ | ✏️ 🗑️ | |
| Core | Back raise - weighted | ✏️ 🗑️ | ||
| Core | Bicycle crunches | ✓ | ✏️ 🗑️ | |
| Core | Cable crunch | ✏️ 🗑️ | ||
| Core | Crunches | ✓ | ✏️ 🗑️ | |
| Core | Dead bug | ✓ | ✏️ 🗑️ | |
| Core | Decline curl | ✏️ 🗑️ | ||
| Core | Dumbell side bend | ✏️ 🗑️ | ||
| Core | High crunches | ✓ | ✏️ 🗑️ | |
| Core | Leg raises | ✓ | ✏️ 🗑️ | |
| Core | Machine curl | ✏️ 🗑️ | ||
| Core | Mountain climber | ✓ | ✏️ 🗑️ | |
| Core | Plank | ✓ | ✏️ 🗑️ | |
| Core | Russian twist | ✏️ 🗑️ | ||
| Core | Shoulder taps | ✓ | ✏️ 🗑️ | |
| Core | Side crunch | ✓ | ✏️ 🗑️ | |
| Core | Side plank | ✓ | ✏️ 🗑️ | |
| Rug | Bent over row | ✏️ 🗑️ | ||
| Rug | Lat pull down | ✏️ 🗑️ | ||
| Rug | Pull down | ✏️ 🗑️ | ||
| Rug | Seated row | ✏️ 🗑️ | ||
| Schouders | Barbell press | ✏️ 🗑️ | ||
| Schouders | Dumbell press | ✏️ 🗑️ | ||
| Schouders | Front raise | ✏️ 🗑️ | ||
| Schouders | Lateral raise | ✏️ 🗑️ | ||
| Triceps | Kickback | ✏️ 🗑️ | ||
| Triceps | Pull down | ✏️ 🗑️ | ||
| Triceps | Skull crusher | ✏️ 🗑️ |